Swim Workout of Week: Active recovery

This week’s session is aimed at active recovery – a combo of hard 100’s with a short rest, followed by an aerobic distance swim. The long swim is not swimdown speed but a steady aerobic pace so you get used to swimming with good technique while out of breath. Just like in a race! The goal is to be comfortable and set yourself up for the next set of fast 100s.

There is an additional, buy-one-get-one-free mental challenge included: the distances increase as you proceed through the set and get progressively more tired. BONUS!

longer swimming sets sessions workouts for triathletes ironman

Warm up: A relatively shorter warm up today, to get straight into the main set.
3 x 200: swim, pull, kick
3 x 100: drill, build, negative split, build/fast/build/fast 25’s


Main set:
The fast 100’s below should be race pace or faster.

200 long, strong, smooth with good technique, 15 seconds rest
2 x 100 fast, 15 seconds rest after each 100

300 long, strong, smooth with good technique, 15 seconds rest
3 x 100 fast , 15 seconds rest after each 100

400 long, strong, smooth with good technique, 15 seconds rest
4 x 100 fast, 15 seconds rest after each 100

500 long, strong, smooth with good technique, 15 seconds rest
5 x 100 fast, 15 seconds rest after each 100

Warm down: 200 swim, 150 easy non-freestyle swim , 100 kick, 50 swim; or as much as time allows. Start off at a moderate pace and decrease speed to slow and relaxed. Fit in some drill work with plenty of rest if you have the time.

Total: 4,200 meters/yards

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One comment

  1. Pingback: A Day to Share | elisariva

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